"TLFC" exercise and accountability support!

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Replies

  • ninerbuff
    ninerbuff Posts: 48,970 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! So after just getting through clients yesterday, I went to the hospital after work and got diagnosed with lumbar strain. At least I can walk compared to the night before where the pain was so excruciating. I'll train clients today, but no class.

    Cardio: walk- 30 minutes (200 calories)

    Strength: back- pulldowns, bent over barbell rows, seated cable rows, straight arm pulldowns. 4x12,10,8,6.

    Assessment: Chicken adobo for dinner.

  • nossmf
    nossmf Posts: 11,488 Member
    Been there, done that on the back injury, and glad it was just a strain and not actually something torn. But when I had a back injury, I avoided the weight room entirely; when YOU have a back strain, you not only hit the weight room, you do a BACK WEIGHT SESSION!!!

    *waves arms in bowing motion* We're not worthy! We're not worthy! *waves*
  • nossmf
    nossmf Posts: 11,488 Member
    Cardio: Elliptical - 1hr hills (833 calories)

    Food: Lunch - who knows, Dinner - mystery meal (something takeout)

    Life: Last night I ended up eating BOTH a second burger (tried adding diced red/green peppers, delicious!) AND had s'mores with my daughter. One's good for the body, the other's good for the soul. A healthy person needs both.

    Life 2: Wife and youngest daughter leave tonight for Disneyworld, red eye flight arriving at 2am. Daughter's marching band got selected to perform during a parade celebrating 50 years of Disneyworld. Of course, they only perform one time, yet will be there for five days, visiting all the theme parks during spring break. (Wife originally was going to be a chaperone, but now is classified a "band groupie" and will just be travelling with the group, staying at the same hotel but otherwise doing her own thing.)
  • ninerbuff
    ninerbuff Posts: 48,970 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF! Full schedule. I'm able to move around well now, just no sudden twisting movements. Back feel sore, but more like I worked out instead of pain. Pain is almost completely gone already.

    Cardio: jog/walk- 3 miles (350 calories)

    Strength: triceps- pressdowns, lying tricep extensions, cable kickbacks, machine dips 4x12,10,8,6.

    AssessmentMcDonald's for dinner since wife and daughter are out of town for 2 days.

  • nossmf
    nossmf Posts: 11,488 Member
    Cardio: Elliptical - 1hr hills, plus warmup walk on treadmill waiting for elliptical to open (864 calories)

    Food: Lunch - KFC sandwich, Dinner - baked salmon with rice and broccoli

    Weight: My body did indeed continue with its every-other-week weight loss by leaping ahead two full pounds, putting me at 179.4. Made it sub-180 before the end of March! Just in time for me to switch gears into a slow bulk, adding creatine to my day and eating back every precious calorie burned working out. Starts Monday...can't wait!
  • ninerbuff
    ninerbuff Posts: 48,970 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Workout and then regular chores of cleaning house and laundry. I'll also attend a party for me later at 2pm.

    Cardio: jog/walk- 3 miles (350 calories)

    Strength: quads- leg press, squats, hack squats, leg extensions 4x12,10,8,6

    Assessment: Taco Bell for dinner.
  • nossmf
    nossmf Posts: 11,488 Member
    Party for you? It's not your birthday...
  • ninerbuff
    ninerbuff Posts: 48,970 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Full schedule. Then come home and clean up the house a little more.

    Cardio: jog/walk- 3 miles (350 calories)

    Strength: hamstrings- lying leg curls, seated leg curls, stiff legged deadlifts 4x12,10,8,6

    Assessment: Sushi for dinner.

  • ninerbuff
    ninerbuff Posts: 48,970 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! No clients this morning because it's my brother's funeral today. I'm feeling the brunt of his loss more today.

    Cardio: walk/run - 30 min (350 calories)

    Strength: shoulders- machine shoulder press, side laterals, machine rear laterals, facepulls, front dumbell raises 4x12,10,8,6

    Assessment: Sushi for dinner.
  • nossmf
    nossmf Posts: 11,488 Member
    Cardio: Walking 1 hour (not on treadmill, so level ground)

    Food: Lunch - stroganoff, Dinner - fried chicken with sweet potatoes
  • ninerbuff
    ninerbuff Posts: 48,970 Member

    Hey gang

    I like myself unconditionally!

    Happy Tuesday! Full schedule today and kbox class. It was a rough day for me and family, but now I'm in my happy place at the gym where I feel good and safe.

    Cardio: walk- 30 minutes (150 calories)

    Strength: chest- incline chest press, machine chest press, cable crossovers, machine dips. 4x12,10,8,6

    Assessment:Pork chops and vegetables for dinner.
  • nossmf
    nossmf Posts: 11,488 Member
    Cardio: Walking - 1 hr

    Food: Lunch - sweet and sour pork with rice, Dinner - chili
  • ninerbuff
    ninerbuff Posts: 48,970 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! A week after my back strain, all is well so far. Thankful I know how to rehab correctly and did all the right things to get back. I'm lifting, but nothing heavy.

    Cardio: jog/walk- 30 minutes (300 calories)

    Strength: biceps- barbell curls, dumbbell curls, high cable curls 4x 12,10,6.

    Assessment:Chinese food for dinner last night.
  • nossmf
    nossmf Posts: 11,488 Member
    Cardio: Walking - one hour

    Food: Lunch - Little Caesar's, Dinner - chicken strips and rice
  • ninerbuff
    ninerbuff Posts: 48,970 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Full schedule and kickboxing class. My last day here till my trip tomorrow. Surreal because it's been over a decade that I've done anything on just my own. Flying to the Philippines tomorrow for 2 weeks.

    Cardio: walk- 30 minutes (200 calories)

    Strength: back- pulldowns, bent over barbell rows, seated cable rows, straight arm pulldowns. 4x12,10,8,6.

    Assessment: Steak and salad for dinner.

  • ninerbuff
    ninerbuff Posts: 48,970 Member
    Hey gang,

    I like myself unconditionally!

    Happy TGIF! I fly out at 7am this morning from SFO. Then to Seattle, Korea, then Philippines. I'll spend all day on the planes today. Ugh, I hate plane food.

    Cardio: jog/walk- 3 miles (350 calories)

    Strength: triceps- pressdowns, lying tricep extensions, cable kickbacks, machine dips 4x12,10,8,6.

    Assessment Korean fried chicken for dinner.
  • ninerbuff
    ninerbuff Posts: 48,970 Member
    edited April 2023
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Spending all day flying to Philippines.

    Cardio: none

    Strength: none

    Assessment: I hate airplane food
  • ninerbuff
    ninerbuff Posts: 48,970 Member
    edited April 2023
    Hey gang,

    I like myself unconditionally!

    Happy weekend! First full day in Cebu. Hot as hell.

    Cardio none

    Strength: none

    Assessment: pho for dinner.



  • nossmf
    nossmf Posts: 11,488 Member
    Cardio: Walking - 1.5 miles

    Lifting: Day 1 of Return to Lifting Following Layoff

    50% 1RM
    Bench 1x5
    Squat 1x5
    Pushdown 2x12

    Analysis: Entire thing, including slow warmup and super slow reps, took between 15-20 minutes, ended feeling like I'd just been teased. But the program is designed to reintroduce to lifting, work up in weight, sets and reps over the course of 4 weeks, and not leave the lifter crippled with DOMS. Good news is that my elbow and grip felt great, and while my arms were admittedly slightly shaky due to the super-slow reps, my legs felt strong and completely unfazed by the layoff, likely due to how heavily they got used doing tons of cardio.

    Food: Lunch - burger and fries, Dinner - stroganoff
  • ninerbuff
    ninerbuff Posts: 48,970 Member
    Hey gang,

    I like myself unconditionally!

    Happy Monday! I fly out to Boracay this morning to spend 4 days on a beautiful island with white sands.

    Cardio: walking around

    Strength: shoulders- TRX workout

    Assessment: Grilled salmon salad for dinner.

  • ninerbuff
    ninerbuff Posts: 48,970 Member

    Hey gang

    I like myself unconditionally!

    Happy Tuesday! So beautiful but hot. Still getting used to humidity.

    Cardio: walking

    Strength: chest- TRX workout

    Assessment: Seafood for dinner

  • nossmf
    nossmf Posts: 11,488 Member
    Humidity, and the change in time zones, I reckon.
  • ninerbuff
    ninerbuff Posts: 48,970 Member
    Hey gang!

    I like myself unconditionally!

    Happy Humpday! Having a great time! Pedicure and the parade sailing later.

    Cardio: jog/walk- 30 minutes (300 calories)

    Strength: biceps- TRX curls

    Assessment:Chinese food for dinner.

  • ninerbuff
    ninerbuff Posts: 48,970 Member
    Hey gang!

    I like myself unconditionally!

    Happy Thursday! Today I go speedboating
    ATV, and ziplining after a great day of parasailing

    Cardio: walking

    Strength: back- TRX workout

    Assessment: Pizza fir dinner.

  • nossmf
    nossmf Posts: 11,488 Member
    Cardio: Walking - 1.5 miles

    Lifting: Day 2 of Return to Lifting Following Layoff

    50% 1RM
    Deadlift 1x5
    Pulldown 2x12
    Preacher Curl 2x12

    Analysis: No problems with grip when pulling at 50%.

    Food: Panda Express

  • nossmf
    nossmf Posts: 11,488 Member
    Cardio: Snow shovel - 15 minutes

    Lifting: Day 3 of Return to Lifting Following Layoff

    50% 1RM
    BB OHP 1x5
    Incline Bench Press 2x12
    DB Lateral Raise 2x12

    Analysis: Went to bed with grass starting to change color, woke up to six inches of snow which I had to shovel before I could get out of the driveway. Lightweight stuff, didn't take long, but still had me rolling my eyes.

    Food: Baked chicken with buttered noodles
  • ninerbuff
    ninerbuff Posts: 48,970 Member
    edited April 2023
    Hey gang,

    I like myself unconditionally!

    Happy TGIF! I fly back to Cebu from Boracay this morning. I don't want to leave.😪

    Cardio: walikg

    Strength: triceps- TRX workout

    Assessment OMG I ate so much good Filipino food.



  • ninerbuff
    ninerbuff Posts: 48,970 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Back in Cebu till Saturday! Not sure what I want to do.

    Cardio: Walking

    Strength: quads- leg extensions, sqats 4×10

    Assessment: Had a good dinner at the hotel yesterday evening.
  • nossmf
    nossmf Posts: 11,488 Member
    Lifting: Day 4 of Return to Lifting Following Layoff

    50% 1RM
    Squat 1x5
    Bench 1x5
    Preacher Curl 2x12

    Analysis: Week one is done, no lasting soreness. Up 3 pounds from two weeks ago, all of it water from taking creatine for the first time. Waist line the same, mirror looks great, and no matter how much water I'm drinking I still feel parched.

    Food: Sonic burger
  • ninerbuff
    ninerbuff Posts: 48,970 Member
    Hey gang,

    I like myself unconditionally!

    Happy weekend! Happy Easter! I'll be chilling today but maybe check out parts of the city.

    Cardio walking

    Strength: hamstrings- seated leg curls, stiff legged deadlines 4×10

    Assessment: Fried chicken and shrimp for dinner.



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